GROUP WARMUP
2 sets –
5 plate squats
5 overhead lying plate stretch
10 banded pull aparts
5 PVC lift-offs
+trainer led barbell warmup

BARBELL TECH
Every 2 minutes for 10 minutes
2 Slow first pull squat clean
60-70%

STRUCTURAL BALANCE
A. 3 sets of:
6 each arm half kneeling kettlebell bottoms up press https://youtu.be/JxjgdJcGxng
3x: 1 plate squat + 3 plate front press

B. 3 sets of:
6 Tall kneeling dumbbell curl 
6 Tempo push-ups (3 seconds down, fast up)